Beginner Running Tips – 26+ Experts Share Their Favorite


If you are just getting into running and are looking for easy to understand beginner running tips, it's hard to find better advice than the first-hand experiences of the running experts below.

These running tips for beginners are extremely helpful and provide some practical advice. 

I have the honor and privilege to share with you their favorite advice for beginner runners. Enjoy!! 

26 of the top running experts share their favorite beginner tunning tips.

26+ Experts Share Their Favorite Beginner Running Tips

- If you are looking for the right training plan that is perfect for you view these

Abby Land shares great  advice for beginner runners.

"Don't worry about the big picture or you will overwhelm yourself. Set small, manageable goals and focus on those. Something like: workout three days this week. 

Be sure to celebrate all the little victories along the way instead of waiting until the big end goal. Even baby steps forward deserve to be celebrated."

Abby Land - Back At Square Zero

Jennifer Fisher from The Fit Fork shares a great beginner runner tip!

"Run with a friend or family member, it provides /offers so many benefits including safety, motivation, accountability and fun!"

Jennifer Fisher - The Fit Fork

Nicole Decker shares great insight for beginner runners

"Definitely stick to the 10% rule to avoid injury. I am sure you have heard it before but progress is progress. If you ramp up your mileage too fast you will be more prone for injury."

Jill from JillWillRun breaks down a great tip for beginner runners in training

"The biggest thing to remember when you are just starting to run (or just returning to running after an absence) is to not compare yourself to others (or you of the past.)

Everybody is at a different stage in the journey and everybody has different abilities. 

Consistently getting out to cover some distance is always working to improve your own running at that moment. Some days will be slower than others, some days will feel harder than others... remember you're still improving in some way. 

Your cardiovascular fitness, your muscular fitness, or even your mental fitness! Just keep going and be kind to yourself!"

Jill Whitaker - Jill Will Run

Amy C from Running Escapades shares great running advice for beginners

"Join a local running group like She Runs This Town or one at your local running shop. The group will give you a chance to meet people and make new running friends. 

You will learn everything you need to know about running and training and gear from veteran runners and you'll find support for your best (and worst) runs."

Amy C - Running Escapades

"My tip for the beginner runner would be to remind them that the first step out the door is the toughest, and so are the first ten minutes of a run.

You really don’t start to get into a rhythm until about 15 minutes in, so be patient, and that results only come if you are consistent, so keep it up.."

Lisa McClellan - Run Wiki

"Start slow, and find a running buddy! I didn't truly fall in love with running until I started running with others - running is such an awesome way to have undivided time to talk. 

Running buddies have become some of my closest friends for that reason - and the miles fly by!"

Anne Mauney -

"Many people who are new to running get frustrated when they first start because they try to run at paces that are too fast for them. This not only makes running not-so-fun but can lead to injury. 

My advice is to pick a manageable distance when you first start such as a mile and be sure to run at a pace where you could hold a conversation if you needed to.

Take walk breaks as needed. 

Gradually (over the span of a few weeks) add on to your distance slowly. 

The amazing thing about our bodies is that they will adapt to going further and faster if we are patient and give them time to do so. Trust me on this one!"

"RUN THE MILE YOU ARE IN. Too often runners, regardless of whether they are new to the sport or have been doing it for years, spend time and energy thinking about the miles ahead rather than the mile they're in.

For new runners in particular, it can be daunting to process a full week's plan or to think about the final miles of a long run before you've even hit the road.

By taking each mile or interval one at a time you will be able stay focused and in the moment without getting overwhelmed by what's to come. 

And before you know it, you'll have a completed and successful workout behind you."

Rebecca Trachsel - Running with Music

"Surround yourself with positive amazing women who encourage and empower you to be the best you can be and call them your BRFs"

"When you are training for a distance running event, eating healthy and sleep is often more important than you realize.

If you are eating junk food and then training, you will often feel much more sluggish than you should be. 

The same goes for being well rested. 

If you aren't sleeping as much as you should, you are more likely to not train as well, or even just skip your training become you don't "feel" like it.

Eat healthy and sleep well, and your training becomes much more effective and enjoyable."

Spencer Haws - Runners Goal

FREE Download: You can grab a beginner running program here

"Go to a running store and get fitted for a pair of running shoes. The right running shoes for you make all the difference!"

Lauren Seserko - Breathe Deeply and Smile

"Get proper running shoes. Don't do too much too soon. Consult the temperature before heading out so you can dress appropriately. Nothing new on race day. Caution: you may become addicted!"

Allie Burdick - Vita Train For Life

"Trust the process!!! Many new runners want instant results of running being easy, fast, etc but we all know it doesn't happen overnight.

Trust your training, whether it is a couch to 5k program or a marathon, know that each step makes you a better runner. 

Don't force the process or you may become injured or end up hating it...and trust is worth the time!! ... 

Another piece of advice would be not to compare yourself to others. Running is about enjoying the activity and be better than you were yesterday (if that is your goal) but don't compare...just enjoy it!!!"

Courteney O - Run Girl Fitness

"When you first start out it's hard. Your body is adjusting to the new stress of running and before it has a chance to adapt all you want to do is quit.

But if you can stick with it for at least four weeks your body will adapt, it will become a little easier. 

And if you can make it eight weeks set a goal and set your sights on a race

Don't be afraid to put yourself out there and give racing a shot, the atmosphere and camaraderie you'll find there will be so encouraging."

Sarah Canney - Run Far Girl

"My best advice to new runners is to build a good habit for a lifetime of health and fitness. A steady and consistent progress is important to remaining injury-free, developing fitness and enjoying this terrific sport.

On one hand, it can be difficult to curb your -- which can result in runner longer or more frequently than one is ready to do. That can lead to injuries or wildly inconsistent patterns of workouts, making it difficult to develop a quality base. 

On the other hand, failing to run consistently makes it difficult to develop good habits. All runners should strive for consistency and slowly build their mileage.

Consistency helps runners develop a sense of self awareness that will help get them avoid injuries, see the quickest fitness benefits and help get them out the door on the days when its tough to find the time or energy for a workout."

Steve Wagner - Running Spud

"The biggest thing I like to share with beginning runners is that it's important to not just run! You are much more likely to stay with it if you run 3-4 days a week and balance out your training with cross training or yoga

It's also the best way to prevent injuries! And, don't forget to have fun."

Julie Wunder - Running In a Skirt

"Set Realistic Goals.  Celebrate the Victories, no matter how big or small. Oh and invest in a good pair of running shoes and socks!"

"Ok my fave tip is SLOW down. Most people bolt out of the door when they first start running, and can only make it halfway down the street before gasping for air.

Start really really slowly, a pace you feel like you could manage for a while then slowly pick it up to move a little faster. 

This gradual increase could be within the same session, or over weeks or months.. Pace does not matter. It's getting out there that counts!"

Charlie Watson - The Runner Beans

"My first piece of advice for a beginner would be to take it slow.

Start with a walk/run program and gradually decrease the walking time as you increase the running.

Too many new runners start off too quickly and either end up injured, or simply hating running because it's so hard"

Debbie Woodruff - Coach Debbie Runs

"Have fun with it. Whether you are time chasing, finishing your first, or your twentieth. It's a great community to be a part of.

Enjoy the run, and celebrate those around you"

Brian - Pavement Runner

beginner running tips

"A best running friend - we call them BRF's around Another Mother Runner - is the most important piece of running gear.

They provide motivation, entertainment, inspiration and laughter; what pair of running shoes can do that?  Most of all, they provide accountability.

You might opt for your pillow over your workout when it’s just you, but you’ll never keep that friend waiting on the corner for you when it’s dark or rainy out"

Dimity McDowell - Another Mother Runner

"1. Little steps eventually lead to bigger steps. Walk/Running is the best way to get started. If you have never run before, then skip the running until you are comfortable walking 3 miles in an hours time. At that point, begin to add in 30 second jog intervals. They don't have to be fast, just faster than your walking pace. If that feels OK, then increase your jogging intervals until they match your walking intervals. Eventually get that 3 miles down to 45 minutes, and you'll find the hardest part of the journey is done.

2. Get yourself some decent sneakers. Visit a local running store, if possible. Good sneakers are a must, even for a beginner. Experiment with socks, and clothing. It isn't necessary to spend a lot, but it is necessary to be comfortable. That can make or break your running career before it even gets started. "

3. Find a friend to take the journey with. It can even be a virtual one, or a facebook group. Find someone to stay accountable with! Keeping a log or journal will help with this, too. 

4. Above all, this should be fun! If it becomes a chore, you are doing too much too soon. Back off, but don't give up. You'll be running that first 5K in no time flat! "

Theresa - Neon is My Color

1) Get fitted for the right shoes! It makes a WORLD of difference and can either set you on the right path, or, if you're in the wrong ones, can lead to injury and issues. Running stores (Fleet Feet, Roadrunner, etc.) have machines and equipment designed to get you in the pair appropriate for you.

2) You determine what works for you -- follow your own plan, listen to YOUR body, and make decisions on what YOU feel. Some folks can get up off the couch and go run 6 miles without thinking about it. If you're really just getting going, don't compare yourself to that person but do what works for YOU.

Your body will thank you and you'll have more fun with your new sport!"

Megan Johnston - Run Megan Run

"Keep it fun, and do it often, RUN that is!"

Tricia Vaughn - MissiSippi Piddlin

"When training for your first 5K, the most important thing you can do is make appointments with your training runs. Basically, treat your training like a doctor's appointment or a hair appointment and pencil in a date and time and stick with it.

Look at your week ahead and schedule your training runs and workouts. 

However, with sick kids or business travels, life often gets in the way and can really wreak havoc on the best laid out plans. 

You may find yourself having to "cancel your appointments" and that's o.k.

Give yourself permission to move training runs around depending on a given week and forgive yourself when things don't go according to plan.

I've found that flexibility in my training plans helps take the stress out of the training"

Denise Mestanza-Taylor - Tampa Bay Bloggers

"Expect Discomfort. Anytime you add new intensity to your current fitness level, whether you’re an Olympian or brand new to fitness, your body will feel it and you’ll need time to acclimate to the new demands you’re putting on your body. Your body will be acclimating aerobically and muscularly.

Expect your fitness level to actually dip some as you begin your new running. This “dip” is called the “gain threshold.” You start your new running with your current fitness level (good or bad) and then as you put the new demands of running on your body, your fitness level will dip into the gain threshold.

You may even feel worse than when you started. 

Sore. Tight. Tired. That’s normal. It takes about 4-6 weeks to pull out of that gain threshold, but when you do, you’ll realize that you’re feeling fitter and stronger than when you started. The gain threshold is when most new runners quit. Especially runners who are running alone.

If you’re in a group, you’ll begin to see some in the group pull out of the dip and benefiting from the newly gained fitness. Actually, just knowing to expect “the dip” usually makes it not as bad."

Running Tips for Beginners Wrap-Up

There you have it! Some really great advice and tips for beginner runners. A big THANK YOU to all of the experts who shared their wisdom. These are great tips to stay injury free while you run. My tips that I would share are focus on a good running form and be patient with yourself.  If you are looking for a good running program, here are my favorites

Another good spot to find other Ken from Runners Web. Really great resource! 

Hi, Jeremy Here, 

I am the the guy behind Train for a 5K. On this site, I share everything that learned along my running journey. The content I create is the running training I wish I had before we started this journeyAbout Jeremy. 

I have run over 250 races including the California International Marathon, Clarksburg Country Run, and various other 5K & 10K races throughout the United States. I am a former Athletics department employee at University of the Pacific and Shoe Consultant with Dicks Sporting Goods